Want Results? Do This Every 60 Days
May 10, 2012 By: Lynne Brick
Special thanks to Taryne Davila, CPT and Personal Trainer Team Leader at Brick Bodies Perry Hall for her expertise!
Everything seems so much easier when you stay in your comfort zone, doesn’t it? Less stress, less fuss, less thought process required. This is especially true when we work out. I’ve observed many people, doing the same workout they’ve been doing for the past 3-5 years or more. If this describes you, please listen up.
It’s important to know that your body adapts to your training program in just 60 days. That’s correct. In only two months, you can get in a rut, plateau or just maintain and not gain any health benefits simply by doing the same exercise routine.
What’s the solution? CHANGE! Change can be scary. Change can be overwhelming. Change can be intimidating. However, change will become more comfortable and become a habit when you plan to change your training program every sixty days. Variety is truly the “spice of life.” My goal is to help you to train for life!
Taryne and I chose the pectoral or chest muscles to demonstrate a variety of ways to train. There are hundreds of ways to train so you never get bored and so you gain maximum results. Here are just a few:
- Cross over flies with cross over cables.
- Superset (no rest in between two exercises) with a chest press using tubing
- Dumbbell flies on a stability ball, with internal rotation (to follow the lines of the pectoral muscles)
- Push ups with added resistance with feet on top of a stability ball
- Chest press on pin-loaded equipment.
Other ways to add variety:
- Change the angle you are working the muscle or muscle group
- Change the speed in which you are training (i.e. super slow vs. 4 count concentric-pause-4 count ecentric speed)
- Change the resistance apparatus: free weights, pin-loaded, TRX, BodyPump™ class, cables, FreeMotion, medicine balls, rubberized tubing or bands, your own body weight vs. gravity, your own hand, a towel. You get the idea. There are so many options!
- Change the position of your hands: wide grip, narrow grip, neutral grip
- Plus much, much more.
The best part is that you don’t need to think of these options on your own. A certified personal trainer can help determine the best program to fit your body and your lifestyle.
You Go Girl!
Lynne Brick, RN
P.S. HAPPY MOPTHERS DAY!! I love you MOM!
Last week’s question: What spice helps to control blood sugar levels? Cinnamon!
This week’s question: According to new research, what could children born of obese or overweight mothers potentially develop?
Thought for the day: “Nothing changes, if nothing changes.” -Anonymous